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Dorian Yates/Jordan Peters

by Dusty D.

Program Description

Build strength and size with failure training. Currently doing ab work in the mornings in a separate, lighter session.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 04:55
  • Last Edited
    Aug 12, 2025 12:21

Summary

Dive into the Dorian Yates/Jordan Peters program, a meticulously crafted 4-week journey designed for serious lifters. Training three days a week, this program focuses on powerful supersets that target major muscle groups, ensuring you build strength and muscle efficiently. Each workout incorporates a variety of exercises, from weighted dips to chin-ups, pushing your limits and maximizing gains. With a full gym required, you'll have the tools to elevate your training and achieve impressive results. Get ready to transform your physique and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Triceps
11%
Front Delts
9.4%
Hamstrings
9.4%
Upper Back
8.3%
Middle Delts
8.3%
Calves
8.3%
Chest
7.2%
Lats
7.2%
Quadriceps
5%
Abs
4.4%
Glutes
3.9%
Forearms
2.2%
Lower Back
1.7%
Rear Delts
0.6%
Adductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Low-Incline Dumbbell Bench
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Incline Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Push Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
Bicep Curl (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4A
Pec Deck (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4C
Reverse Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Low-Incline Dumbbell Bench
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Incline Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Push Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
Bicep Curl (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4A
Pec Deck (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4C
Reverse Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Low-Incline Dumbbell Bench
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Incline Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Push Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
Bicep Curl (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4A
Pec Deck (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4C
Reverse Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Low-Incline Dumbbell Bench
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Incline Curl (Dumbbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Push Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
Bicep Curl (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4A
Pec Deck (Machine)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4C
Reverse Bicep Curl (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Overhead Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Chin-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
French Press
2
12-20 reps
RPE 10
4A
Yates Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Tricep Strap Pushdown
2
12-20 reps
RPE 10
4C
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Overhead Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Chin-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
French Press
2
12-20 reps
RPE 10
4A
Yates Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Tricep Strap Pushdown
2
12-20 reps
RPE 10
4C
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Overhead Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Chin-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
French Press
2
12-20 reps
RPE 10
4A
Yates Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Tricep Strap Pushdown
2
12-20 reps
RPE 10
4C
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Overhead Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2A
Pull-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3A
Chin-Up (Weighted)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3B
French Press
2
12-20 reps
RPE 10
4A
Yates Row
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
4B
Tricep Strap Pushdown
2
12-20 reps
RPE 10
4C
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension (With Yoga Block)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Lying Leg Curl
2
6-10 reps
RPE 10
1C
Standing Calf Raise
2
6-10 reps
RPE 10
2A
Lying Leg Curl
2
12-20 reps
RPE 10
2B
Zercher Squat (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2C
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Sissy Squat
2
AMRAP
RPE 10
3B
Stiff Leg Deadlift
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3C
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension (With Yoga Block)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Lying Leg Curl
2
6-10 reps
RPE 10
1C
Standing Calf Raise
2
6-10 reps
RPE 10
2A
Lying Leg Curl
2
12-20 reps
RPE 10
2B
Zercher Squat (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2C
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Sissy Squat
2
AMRAP
RPE 10
3B
Stiff Leg Deadlift
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3C
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension (With Yoga Block)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Lying Leg Curl
2
6-10 reps
RPE 10
1C
Standing Calf Raise
2
6-10 reps
RPE 10
2A
Lying Leg Curl
2
12-20 reps
RPE 10
2B
Zercher Squat (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2C
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Sissy Squat
2
AMRAP
RPE 10
3B
Stiff Leg Deadlift
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3C
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension (With Yoga Block)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
1B
Lying Leg Curl
2
6-10 reps
RPE 10
1C
Standing Calf Raise
2
6-10 reps
RPE 10
2A
Lying Leg Curl
2
12-20 reps
RPE 10
2B
Zercher Squat (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2C
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Sissy Squat
2
AMRAP
RPE 10
3B
Stiff Leg Deadlift
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3C
Seated Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
1B
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2A
Low-Incline Dumbbell Bench
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2B
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3A
Push Up (Weighted)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3B
Bicep Curl (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4A
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4B
Bicep Curl (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4C
Reverse Bicep Curl (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
Day 2
1A
Pendlay Row
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
1B
Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2A
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3A
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3B
French Press
2 Sets
12-20 Reps
@10
4A
Yates Row
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
4B
Tricep Strap Pushdown
2 Sets
12-20 Reps
@10
4C
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
Day 3
1A
Leg Extension (With Yoga Block)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
1B
Lying Leg Curl
2 Sets
6-10 Reps
@10
1C
Standing Calf Raise
2 Sets
6-10 Reps
@10
2A
Lying Leg Curl
2 Sets
12-20 Reps
@10
2B
Zercher Squat (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2C
Standing Calf Raise
2 Sets
12-20 Reps
@10
3A
Sissy Squat
2 Sets
AMRAP
@10
3B
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3C
Seated Calf Raise
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10